Thu 23rd Apr 2015 at 6:00pm by chow
Run > Track Session
-
Time
32:23
-
Miles
4.64
-
Min/mi
6:59
-
WAVA
60.95
-
Asc(m)
42
-
Surface
Track
Notes & Comments
Harriers Track Session
90 second intervals
Two sets of x5 with Five min recovery between
Warm up, 1.31mile @ 10min52
(followed by a few drills)
One, 0.26mile @ 1min31
Two, 0.25mile @ 1min31
Three, 0.27mile @ 1min31
Four, 0.25mile @ 1min30
Five, 0.26mile @ 1min28
Recovery
Six, 0.25mile @ 1min30
Seven, 0.27mile @ 1min30
Eight, 0.27mile @ 1min31
Nine, 0.26mile @ 1min30
Ten, 0.25mile @ 1min30
Warm down, 0.74mile @ 6min23
(Followed by some stretches)
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:22 |
6:22 |
60.44 |
5km |
21:10 |
6:49 |
61.69 |
5M |
35:03 |
7:01 |
60.75 |
10km |
44:08 |
7:06 |
60.37 |
10M |
1:13:05 |
7:19 |
60.27 |
Half |
1:37:18 |
7:26 |
59.45 |
20M |
2:32:22 |
7:37 |
60.16 |
Mara |
3:22:52 |
7:45 |
60.25 |
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